David Rose
Active member
So here's my twice weekly home lockdown workout - an attempt to stay vaguely in shape until gyms reopen. I combine this with 5 - 6 mile power walks (as in fast enough to be almost running speed) three times a week. I'd be interested in what anyone who knows about such things might have to say as to whether it's likely to do much good. I do three sets of reps of everything. I'm using two 5kg dumbells - all I have. I compensate for the lack of weight by doing all the weight exercises v - e - r - y s - l - o - w - l- y. Then I want to maintain endurance, not build bulk - especially for caving.
1. Press ups. I can now manage about 60 divided over 3 sets with a breather in between. Aiming for 90 by the end of lockdown.
2. 3 sets of bicep curls x 35.
3. 3 sets of lateral raises x 15.
4. 3 reps of front plank x 1 minute, side plank each side x 30 secs.
5. 3 sets of 30 rotational punches, alternate sides. Bringing weights from a position by my waist until they're stretched out and up as far as I can reach.
6. 3 sets slow squats with the weights going from almost touching the floor to having the weights overhead x 35.
7. 3 x ski-style wall sits for as long as I can endure - now up to 2.5 mins, then 2 mins, then 1.5 mins.
8. 3 sets of an exercise where I lean forward, and move the weights from a position clenched into my chest until they are stretched out behind me, for triceps. 20 at a time.
9. 3 sets of lying on my back, arms outstretched with weights not quite touching the floor, bringing them up until they are almost touching above my head, then letting them back down, x 30.
Anyone got other ideas? I feel I 'm doing ok with pecs, glutes, quads, core and deltoids. Pulling down (as needed for rock climbing) not so much. The whole thing takes a bit over an hour. My wife Carolyn does it with me, using smaller weights.
1. Press ups. I can now manage about 60 divided over 3 sets with a breather in between. Aiming for 90 by the end of lockdown.
2. 3 sets of bicep curls x 35.
3. 3 sets of lateral raises x 15.
4. 3 reps of front plank x 1 minute, side plank each side x 30 secs.
5. 3 sets of 30 rotational punches, alternate sides. Bringing weights from a position by my waist until they're stretched out and up as far as I can reach.
6. 3 sets slow squats with the weights going from almost touching the floor to having the weights overhead x 35.
7. 3 x ski-style wall sits for as long as I can endure - now up to 2.5 mins, then 2 mins, then 1.5 mins.
8. 3 sets of an exercise where I lean forward, and move the weights from a position clenched into my chest until they are stretched out behind me, for triceps. 20 at a time.
9. 3 sets of lying on my back, arms outstretched with weights not quite touching the floor, bringing them up until they are almost touching above my head, then letting them back down, x 30.
Anyone got other ideas? I feel I 'm doing ok with pecs, glutes, quads, core and deltoids. Pulling down (as needed for rock climbing) not so much. The whole thing takes a bit over an hour. My wife Carolyn does it with me, using smaller weights.